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As usual, I want to help you start the week off with some motivation. Have you ever had a bad day? I’m guessing the answer is yes. I’m even willing to wager that a few of you are having a bad day today—it is Monday, after all. I’ve had my fair share of bad ways. Some have been bad for silly reasons, and I’ve woken up the next day already forgetting the cause of my bad mood the day before. Others have been so bad that they’ve stuck around for awhile. Once we find ourselves stuck in a bad day rut, it can be hard to get out of it. Here are some of my favorite ways to remind myself to find the silver lining in cloud-filled situations.

Sweat it out: Okay, you had to know this one was coming. This is a fitness blog! But while I typically enjoy hitting the gym or a class to get my workout on, when I’m in a bad mood one of my favorite ways to move is an outdoor run. There is something about breathing in the fresh air and taking in my surroundings that helps to calm me down. Even in the winter, I’ll bundle up and take a quick jog around the neighborhood when I need to clear my mind.

Talk about it: When I’m frustrated, it is so easy to shut myself away from the rest of the world. I want to be angry, and I want to be angry by myself…because if I talk to someone, chances are they’re going to help me see the good in a bad situation. They’re going to encourage me to keep my chin up and move forward. And even when all I want to do is curl up into an angry ball and throw a pity party for myself, I force myself to talk through situations with my parents, my sister, my girlfriends, or my boyfriend. Their advice is always spot-on, even when I don’t feel like I’m ready to take it.

Treat yourself: I’m a bit of a shopaholic. I know that I get a little endorphin rush whenever I click the “buy” button on my favorite website. It is a weakness of mine that I have to keep in check, but I budget a certain amount of “fun money” for myself each month. When I’m feeling down, I’ll treat myself to a new book or small gift to bring a smile to my face. I’m not advocating going on huge shopping sprees whenever you’re having a bad day, but a small treat can be a great mood booster.

Eat healthy foods: The struggle is REAL when it comes to pigging out on junk food when I’m feeling sad. But I’ve noticed that giving in doesn’t make me feel better at all after the initial food coma wears off. I typically feel sluggish or sick after eating food that I’m not used to, and end up breaking out a few days later as well. Not worth it! I try to have some go-to healthy comfort foods: freshly brewed tea, smoothies, a savory egg dish, or fruit.

Remind yourself that it’s a bad day, not a bad life: Perspective is one of the most important things that I try to remind myself of. I try to gauge things by the “facebook laugh-o-meter”: If I posted what was making me upset on facebook, would people laugh at me? If the answer is yes, it’s time to put things in perspective. It’s not the end of the world to scuff a pair of shoes. It isn’t going to kill me if I don’t win my next pageant. My life is still an incredible one, and I should transform my negative feelings into positive action: helping those around me whose bad days are far more troubling than my own.

I’m a student, a research consultant, a Zumba addict and recently minted instructor, a beginning runner, a lover of yoga, a fitness fashionista, a beauty-product junkie, and a voracious reader.You can read more here